WOD: Option 1: A. Every 3:00 x 5 3 Deadlifts 2 Hang Power Cleans 1 Jerk B. For Time: 60 Deadlifts (155/105) 45 Hang Power Cleans 30 Jerks Option 2: 5 Rounds 15 Hang Power Cleans (45/35) 15 Strict Press 15 Behind Neck Jerk Balance 15 Good Mornings 50 Sit-Ups![]()
WOD: Option 1: 3000m Row 300 Double-Unders 3 mile Run Athletes should cap 3,000 Meter Row at 15:00 and 300 Double Unders at the 20:00 mark. Reduce meters/reps/miles as needed Option 2: 3 Rounds 50/35 Calorie Bike 100 Anchored Sit-Ups 200m Empty Prowler Push 100 Kneeling Ski Ergs
WOD: A. EMOM x 15 1 Snatch B. 12 min AMRAP 3 Power Snatches (95/65) 3 Chest2Bar Pull-Ups 3 Box Jumps 6 Power Snatches 6 Chest2Bar Pull-Ups 6 Box Jumps .. keep adding 3 reps Option 2: 5 Rounds 15 Slamballs 30 sec Split Stance Hold (each) 15 Ring Rows 30 B.W. Twists (each)
WOD: Option 1: 10 DB Bench 100m Farmer's Carry 20/15 Calorie Bike 9 DB Bench 100m Farmer's Carry 20/15 Calorie Bike ... 1 DB Bench 100m Farmer's Carry 20/15 Calorie Bike Option 2: EMOM x 25 GOAT
WOD: Option 1: 3 min AMRAP 25 Bar Facing Burpees Max Front Squats (155/105) -rest 3 mins- 3 min AMRAP 25 Bar Facing Burpees Max Front Squats (135/95) -rest 3 mins - 3 min AMRAP 25 Bar Facing Burpees Max Front Squats (115/85) -rest 3 mins- 3 min AMRAP 25 Bar Facing Burpees Max Front Squats (95/65) Option 2: 9 min AMRAP 6 Push-Ups 12 Step Overs 24 Alternating V-Ups -rest 3 mins - 9 min AMRAP 24/18 Calorie Row 12 DB Squats 6 DB Plank Rows (total)![]()
WOD: Option 1: A. Clean & Jerk build to a heavy single B. "Grace" 30 Clean & Jerks (135/95) Option 2: 20 min AMRAP 20 Kneeling Landline Strict Presses 20 Hang Power Cleans (45/35) 20 Knee Ups 200m Run
WOD: Option 1: 3 Rounds 30/24 Calorie Bike 20 Toes2Bar 40 Air Squats 50' Single DB OH Walking Lunge (each arm) Option 2: 3 Rounds 500m Row 40 Sit-Ups 30 KB Swings 20 MB Bear Hug Squats 100' Bear Crawl![]()
WOD: Option 1: 50 Box Jump Overs 1000/800m Row 50 Wallballs 10 Rope Climbs 50 Wallballs 1000/800m Row 50 Box Jump Overs Option 1: 75 Step Overs 50/40 Calorie Bike 75 Air Squats 50 Ring Rows 75 Air Squats 50/40 Calorie Bike 75 Step Overs
WOD: Option 1: 3 Rounds 10 Snatches (95/65) 12 Bar Facing Burpees *directly into* 2 Rounds 10 Snatches (115/85) 12 Bar Facing Burpees *directly into* 1 Round 10 Snatches (135/95) 12 Bar Facing Burpees Option 2: 20 min AMRAP 20/15 Calorie Bike 20 DBL DB Alternating Bench Press 20 Single Leg DBL DB Deadlift 20 Scissor Kicks (l/r=1)
WOD: Option 1: 5 Rounds 40/30 Calorie Row 30 Sit-ups 20 Russian Swings 100' KB Goblet Walking Lunge (53/35) Option 2: EMOM x 25 GOAT
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